Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general articular
2 rounds
paso lagarto
10 K2E
10 ring rows

Weightlifting (Shoulder Press)

5 x 8 shoulder press

Metcon (Tiempo)

15 ground to OH @ 90% 8rm shoulder press
200 m run
12 T2B
300 m run
9 cal row
400 m run
6 ring muscle up
500 m run

Time cap: 20’